Lower Warmup: bike, foam, frog, z sits, band walks

Horizontal Loading
LLT
Stationary Bike
time 5:00
intensity
Tempo controlled
Set Time Intensity Tempo
1 5:00 h:m:s RPE Controlled
ULT
Glute & Upper Leg w/ Foam Roller
time 2 min each leg
Tempo controlled
Using each leg individually and using body weight roll your body from top of glute down through the leg, then rolling back up.
Set Time Tempo
1 2 min each leg h:m:s Controlled
ULT
Atomic Frog Stretch
reps 8 per side
Tempo controlled
Set Reps Tempo
1 8 per side Controlled
2 8 per side Controlled
UMT
Z Sits
reps 8 per side
Tempo controlled
Set Reps Tempo
1 8 per side Controlled
LLT
Banded Lateral Walks [MS]
time 1:00
intensity
Tempo controlled
Rest 30s
Set Time Intensity Tempo Rest
1 1:00 h:m:s RPE Controlled 30s (h:m:s)
2 1:00 h:m:s RPE Controlled (h:m:s)